The Dysfunctional Lifters Handbook

This 94 page handbook is a comprehensive guide that includes 2 training programs incorporating progressive overload & hypertrophy, sample meal plans for cutting & bulking with marco breakdown & supplement information, and what it takes to have a strong mindset. The table of contents outlines a three-part structure, making it a well-rounded resource for anyone looking to enhance both their physical and mental strength.

What you will find in the Handbook

• Workout Programs

Push, Pull, Legs (PPL) Programs (3-day & 6-day split variations)

Covers workout structure, reps and sets for hypertrophy and progressive overload.

Includes a condensed PPL routines for efficiency.

Upper/Lower Program with Full-Body Variation

Breaks down a weekly training schedule and periodization strategies.

Offers a condensed version for flexibility and progression guidelines.

• Diet and Nutrition

Provides fundamental nutrition concepts for muscle building and recovery.

Explains weight loss, weight gain, and supplements for performance.

Includes practical applications and sample diet plans to guide nutrition choices.

• Developing a Strong Mindset

Focuses on mental resilience, self-discipline, and confidence.

Covers concepts such as ego vs. humility, self-reflection, and growth mindset.

Ideal for those who want to strengthen their approach to fitness and life.